AMA #7：冷暴露、优化REM睡眠及我的下一项科学研究

欢迎收听胡伯曼实验室播客，我们将探讨科学及基于科学的日常实用工具。

Welcome to the Huberman Lab Podcast where we discuss science and science based tools for everyday life.

我是安德鲁·胡伯曼，斯坦福大学医学院神经生物学和眼科学教授。

I'm Andrew Huberman and I'm a professor of neurobiology and ophthalmology at Stanford School of Medicine.

今天是一期问答环节，也就是AMA。

Today is an Ask Me Anything episode or AMA.

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这些研究针对人类，旨在促成重要发现，从而改善心理健康、身体健康和表现。

Research on human beings that leads to important discoveries that assist mental health, physical health, and performance.

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因此，我们现在能够将用于心理健康、身体健康和人类表现研究的资金总额翻倍。

So now we are able to double the total amount of funding given to studies of mental health, physical health, and human performance.

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闲话少说，我们开始回答大家的问题。

Without further ado, let's get to answering your questions.

第一个问题是：通过刻意进行寒冷暴露，是否会感冒或生病？

The first question asks, is it possible to get a cold or to get sick from deliberate cold exposure?

我猜相关的问题是：如果你只是轻微鼻塞、感冒或流感，还应该进行刻意寒冷暴露吗？

And I suppose a related question is, should you even do deliberate cold exposure if you have a sniffle, a cold or a flu?

我也经常被问到这个问题。

I get that question all the time as well.

所以我会回答这两个问题。

So I'll answer both of those questions.

我还会简要谈谈刻意寒冷暴露对免疫系统的增强作用。

And I will also touch on some of the immune enhancing effects of deliberate cold exposure.

但为了直接回答这里提出的具体问题：通过刻意进行寒冷暴露，是否会感冒或生病？

But just to make sure that we answer the specific question asked here right off the bat, is it possible to get a cold or to get sick from deliberate cold exposure?

假设你每次进行寒冷暴露的时间不超过五到六分钟，那么直接因寒冷暴露而生病的可能性不大。

Well, assuming that you're not doing the deliberate cold exposure for more than say five or six minutes at one stretch, probably not directly from the deliberate cold exposure.

我提到这一点，是因为大多数人进行寒冷暴露的时间大约在一分钟到三分钟之间，有时是五到六分钟，而对于那些特别努力的人，可能会达到十分钟。

I mentioned that because most people are doing anywhere from about a minute to three minutes, sometimes five or six minutes, and maybe for those of you that are really pushing it, ten minutes of deliberate cold exposure.

在完成这种刻意的冷暴露后，大多数人会穿上衣服，或者进入桑拿房，或者洗个热水澡，然后穿上衣服开始一天的活动，或者去睡觉，具体取决于你是在白天还是晚上进行冷暴露。

And most often after doing that deliberate cold exposure, people are either getting clothed or they're getting into a sauna or they're taking a hot shower and then getting clothed and heading off into their day or off to sleep, depending on what time of day or night you happen to do your deliberate cold exposure.

我们可以安全地说，如果你在相对较短的冷暴露后（比如一分钟到十分钟）进行保暖，尽管我强烈建议人们不要一上来就进行十分钟的冷暴露。

We can safely say that if you warm up after a relatively brief, meaning one minute to, let's extend out to ten minutes, ten minute deliberate cold exposure, although I really want to caution people to not do ten minute deliberate cold exposure right off the bat.

如果你不习惯冷暴露，不要直接跳到这么长时间的冷水浸泡，应该从较短时间的暴露开始。

If you are somebody who is not accustomed to it, don't jump right up to that long exposure to cold water, start with shorter exposures.

但如果你进行了一到十分钟的刻意冷暴露，之后又保暖并继续日常活动，我无法想象这种冷暴露本身会增加你生病的易感性。

But if you're doing that one to ten minute deliberate cold exposure, and then you're getting warm afterwards and heading about your day, I can't see how the deliberate cold exposure itself would enhance your susceptibility to getting sick.

话虽如此，大量研究已经表明，冷病毒传播以及其他病毒和细菌传播的环境确实会影响你对感冒及其他病毒和细菌感染的易感性，具体方式如下：

That said, we know from an enormous number of studies that have looked at cold virus transmission and other forms of viral and bacterial transmission, that the environment that you happen to be in does impact your susceptibility to colds and other types of viruses and to bacterial infections in the following way.

已有对照研究让受试者进入实验室，这些实验室的房间能够精确控制湿度（即空气中的水分含量）和室温。

There have been controlled studies in which people go into laboratories, those laboratories have rooms in which they can very tightly control the humidity, so essentially the water content in the air, as well as the temperature in the room.

综合这些数据，我们可以用几点来明确说明：

And if you look at the total mass of those data, we can say a couple of specific things in kind of bullet point fashion.

首先，寒冷干燥的空气似乎会增加我们对病毒和细菌感染的易感性，因为无论你是用嘴呼吸还是用鼻呼吸（顺便说一句，我建议所有人除非剧烈运动到必须用嘴呼吸，或正在说话等情况下，否则都应使用鼻呼吸），病毒和细菌都是通过鼻子和嘴巴进入体内，有时也会通过眼睛，但鼻子和嘴巴是主要的入侵途径，也是抵御病毒和细菌感染的主要屏障。

First off, cold, dry air does seem to increase our susceptibility to viral and bacterial infections because whether or not you're a mouth breather or a nose breather, and by the way, I suggest everyone be a nose breather unless you're exercising hard enough that you have to breathe through your mouth or you're talking or something of that sort, but if you're a nose breather or a mouth breather or both, viruses and bacteria enter through your nose and mouth, sometimes through your eyes, but your nose and mouth are going to be the main sites of entry and your main barriers to viral and bacterial infections.

事实上，你不断抵御那些时刻接触的细菌和病毒的一种方式，就是通过这些病原体被 trapped 在鼻腔或口腔的黏液层中，尤其是在喉咙后部。

In fact, one of the ways you are constantly fighting off bacterial and viral infections that you're exposed to all the time is by way of those viruses and bacteria getting trapped in the mucus lining of your nose or your mouth, most notably in the back of your throat.

因此，如果你长时间处于寒冷干燥的环境中，这种黏膜层往往会变薄。

So if you spend time in cold, dry environments, there is a tendency for that mucosal lining to be thinner.

这种黏膜层整体上也往往不够强健。

There is a tendency for that mucosal lining to not be as robust in general.

当我提到‘强健’时，我的意思是，比如在寒冷干燥的环境中用嘴呼吸——我想起我在马萨诸塞州剑桥市冬天在茶水站的那段经历，当时那里冷得要命——如果你用嘴呼吸，或者刚跑完步嘴巴没遮住，哪怕你刻意用鼻子呼吸，也会让鼻腔变干，从而更容易感染。

When I say robust, what I mean is that if you're mouth breathing, for instance, in a cold, dry environment, I'm thinking from the time I spent in Cambridge, Massachusetts in winter at the tea station, if you're, I'm just imagining myself because it was so darn cold back there, breathing through your mouth or having gone for a run and your mouth isn't covered, or even if you're deliberately nasal breathing, you're drying out your nasal passages and making them more susceptible to infections.

这是否意味着每次你进入寒冷干燥的空气时都会感染呢？

Does that necessarily mean that every time you go out in cold, dry air that you're going to get an infection?

当然不是。

No, of course it doesn't.

但回到我们之前的问题，大量数据表明，温暖湿润的环境会让您的黏膜层以及整个上呼吸道更加——我不想用‘免疫’这个词，以免和‘免疫系统’的其他含义混淆——但会让它更能抵御细菌和病毒的感染，明白吗？

But to relate this back to the question we had before, there are a lot of data pointing to the fact that more humid, warm environments are going to make your mucosal lining and the general upper respiratory area more, I don't want to say immune because I don't want to conflate that word with the other meaning of immune, it's going to make it more robust against bacterial and viral infections, okay?

所以，如果你洗了冷水澡、跳进冰水、或进入寒冷的海洋或湖泊，然后出来后在寒冷干燥的空气中发抖，试图提高新陈代谢，或出于其他目的，而你又在那种寒冷干燥的环境中用嘴呼吸，是的，我确实能理解这可能会增加你感冒或其他感染的风险。

So if you get into a cold shower or a cold plunge or a cold ocean or a cold lake, and then you get out and you're out there shivering and shaking, trying to boost your metabolism or whatever it is that you're doing it for, and it's cold, dry air, and especially if you're mouth breathing in that cold, dry air, yes, I could see how that might lead to a higher probability of getting a cold or other type of infection.

但只要水是干净的，刻意的寒冷暴露本身并不会导致感冒或其他类型的感染，对吧？

But there's nothing specific about the deliberate cold exposure itself that can induce a cold or other type of infection, assuming that the water is clean, right?

我们这里讨论的不是皮肤伤口等引起的细菌感染。

We're not talking about bacterial infections of cuts on the skin, etcetera.

我们讨论的是感冒和其他形式的疾病，也就是上呼吸道感染，明白吗？

We're talking about colds and other forms of being sick, namely upper respiratory infections, okay?

话虽如此，我经常被问到，对于已经有点鼻塞、感觉有点虚弱，甚至非常虚弱的人，是否应该进行刻意的寒冷暴露？

Now, with that said, I often get asked whether or not for people who already have a little sniffle, they're feeling a little run down or perhaps a lot run down, should they do deliberate cold exposure?

要给出一个放之四海而皆准的答案有点棘手，但我认为我们可以肯定地说，如果你感到不适，觉得需要休息、疲倦、因为感冒、流感或细菌感染而状态不好，

And what's a little tricky to give a one size fits all answer, but I think we can safely say that if you are feeling malaise, if you're feeling like you have to rest, you're tired, you're not feeling good because of a cold or because of a flu or because of a bacterial infection.

我不是说只是感觉不舒服，我是说因为感冒、病毒或细菌感染而导致的明显不适，那么我建议你避免刻意的寒冷暴露，不要进行。

Now I'm not saying just feeling not good, I'm saying feeling not good due to a cold or other form of virus or bacterial infection, then I would say stay out of deliberate cold exposure, don't use it.

既然如此，我为什么这么说呢？因为接下来我会谈到一些数据，显示如果正确进行规律的刻意寒冷暴露，实际上可以提升免疫系统指标，甚至通过肾上腺素的释放让你更能抵御各种感染。

Now, why would I say that given the data I'll talk about in a few minutes showing that regular deliberate cold exposure, if done correctly, can in fact increase immune system markers and perhaps even make you much more robust to combating different types of infection through the release of adrenaline.

稍后我们会讨论这些内容的具体表现，包括相关方案和部分科学依据。

We'll talk about what all that looks like in a moment in terms of protocols and some of the science.

但为了明确直接地说，如果你生病了，就不要进行刻意的冷暴露。

But to just be very clear and very direct, if you're sick, stay out of deliberate cold exposure.

在这种情况下，我反而建议你使用温热的浴缸、温热的淋浴、桑拿等。

There I would instead recommend warmer hot baths, warmer hot showers, the sauna, etcetera.

但我也要提醒你，如果你进入的桑拿房温度过高，热到让你感到压力很大。

But I also would caution that if you are getting into saunas that are too hot, saunas that are so hot that it's stressful for you.

而且，很多人使用刻意的热暴露，正是因为它带来的压力。

And again, a lot of people use deliberate heat exposure because of the stress it induces.

他们通过热暴露来诱导，比如热休克蛋白的产生，以及提高心率等效果。

They're doing some heat induced, for instance, heat shock proteins and different ways of increasing heart rate.

但那是另一回事。

That's a different sort of thing.

那种方式是通过高强度、高压力来促使身体适应。

That's hard, stressful in order to generate an adaptation.

我不建议你这样做。

I don't recommend doing that.

事实上，如果你感觉非常不舒服，我不建议进行刻意的冷暴露、锻炼或刻意的热暴露。

In fact, I don't recommend doing deliberate cold exposure, exercise, or deliberate heat exposure if you're feeling really not well.

但如果你只是稍微有点不舒服，感觉有点疲惫、有点流鼻涕、有点不适，那这就属于一个边缘情况，我们可以说：好吧，你干脆洗个热水澡然后去睡觉吧。

Now, if you're feeling just a little bit not well, you're feeling a little bit rundown, a little bit of sniffle, a little bit of malaise, well, then it's kind of an edge case where we could say, all right, you know what, just take a hot shower and go to sleep.

这可能是最好的建议，对吧？

That's probably the best advice, right?

这种老派的建议。

That good old fashioned advice.

但如果你执意要进行刻意的冷暴露，那我建议你之后一定要保暖，比如洗个热水澡、泡个热水浴或进桑拿房，但别太热，以免造成压力，当然。

But if you are determined to do your deliberate cold exposure anyway, then I would say definitely get warm or take a hot shower afterwards, hot bath or a hot sauna, but not too hot that it's stressful, of course.

请记住，在实验室对刻意冷暴露的研究中，一个被大量测量的变量是免疫系统标志物的增加。

And keep in mind that one of the variables that's been measured quite a lot in laboratory studies of deliberate cold exposure is the increase in immune system markers.

因此，我会提供一些相关研究的链接，尽管如今这类研究已经非常多，但很明显，刻意的冷暴露可以促进不同免疫分子和免疫细胞的释放与产生。

So I'll provide a few links to some of these studies, although nowadays there are many, many of them, but it's very clear that deliberate cold exposure can increase the release and the production of different immune molecules and immune cells.

一项稍早但依然具有参考价值的研究题为《寒冷暴露与寒冷适应人群的免疫系统》。

One slightly older study, but nonetheless, a good study that has relevance here is entitled immune system of cold exposed and cold adapted humans.

请记住，这项研究有点极端，背后有其原因。

Keep in mind that this study is a little bit extreme and there are reasons for that.

我想简而言之，为了在研究中‘观察到’某种效果，科学家们常常会使用远比对照组更极端的条件。

I guess to make a long story short, oftentimes in order to quote unquote see an effect in a study, scientists will use conditions that are pretty extreme compared to control group.

你常常会看到剂量反应关系，但在人类的刻意冷暴露研究中，这要复杂一些。

Oftentimes you'll see a dose response too, but it's a little bit trickier to do with human studies of deliberate cold exposure.

这可以做到，但并不常见，而在这里，他们使用了相当——我称之为极端的刺激。

It can be done, but not too common, but here they used a pretty, what I would call extreme stimulus.

他们让受试者暴露在14摄氏度的水中。

It was exposing people to 14 degrees Celsius water.

这相当于57.2华氏度，并不算特别冷。

So that's 57.2 degrees Fahrenheit, which isn't that cold.

我觉得这算是很凉的水，但还不算你可能认为的‘冷’，这取决于你对寒冷的耐受程度。

It's kind of like cool, I would say very cool water, but not what you might consider cold, depending on how well you tolerate cold.

当然，这因人而异，但他们让受试者在这种水温下持续暴露一小时，时间相当长。

And that will vary of course, but they had people exposed to that for an hour, which is a pretty long time.

正如我提到的，大多数人使用更低温的刻意冷暴露。

Most people, as I mentioned, are using colder temperatures of deliberate cold exposure.

所以温度通常在零上几度到十几摄氏度之间，持续一到十分钟，具体取决于他们的适应程度。

So even high 30s, low 40s, maybe upper 40s for anywhere from one to ten minutes, depending on how conditioned they are.

再次强调，如果你不熟悉刻意冷暴露，请不要一上来就直接泡在35度、40度甚至45度的冷水中一泡十分钟，你必须循序渐进地适应这类刺激。

And again, don't just jump into ten minutes of deliberate cold exposure, please, at 35 degrees or 40 degrees or even 45 degrees, if you aren't familiar with deliberate cold exposure, you have to ease into these sorts of things over time.

如果你对刻意冷暴露的方案感兴趣，我们有一个免费的通讯简报，网址是hubrumandlap.com，进入菜单，选择通讯简报，就能找到相关内容。

And if you're interested in protocols for deliberate cold exposure, we have a zero cost newsletter at hubrumandlap.com, go to the menu, go to newsletter, and you can find that.

我们已经做过好几期关于刻意冷暴露的节目。

We've done several episodes on deliberate cold exposure.

无论如何，这项关于冷适应人群免疫系统的研究——正如我提到的——让受试者在14摄氏度的水中浸泡了一小时。

In any event, this study, immune system of cold exposing cold adapted humans, as I mentioned, had people in 14 degrees Celsius water for one hour.

他们发现，单次冷暴露并不会以任何显著方式改变免疫系统的功能。

And basically what they found is that one exposure to cold did not change immune system function in any kind of significant way.

然而，他们发现，如果人们在大约六周内反复进行刻意冷暴露——所谓反复，是指每周三次——就会观察到一些趋势。

However, what they found was if people did deliberate cold exposure repeatedly over a period of about six weeks, and by repeatedly, I mean three times per week, what they found were trends.

再次说明，这些趋势在统计上并不显著，但显示出诸如IL-6（白细胞介素6）、T淋巴细胞总数、T辅助细胞、T抑制细胞以及活化的T和B淋巴细胞等物质的血浆浓度呈上升趋势，这些都属于免疫细胞和免疫分子，大致对应免疫系统功能的增强。

And again, trends are not statistically significant, but trends towards increases in plasma concentrations of things like IL-six, interleukin six, or total numbers of T lymphocytes and T helper cells and T suppressor cells and activated T and B lymphocytes, these are all immune cells and immune molecules that roughly correspond to an increase in immune system function.

如果你想了解更多关于免疫系统的知识，我做过一期关于免疫系统功能的节目。

If you'd like to learn more about the immune system, I did an episode on immune system function.

同样，你可以在hubermanlab.com找到该节目，它详细介绍了先天免疫和适应性免疫系统的各种基本细胞类型。

Again, you can find that at hubermanlab.com and it spells out the basic cell types of what's called the innate and the adaptive immune system.

这项研究，我们将在节目笔记的标题中提供链接，只是众多表明规律性低温暴露能提升免疫系统指标的研究之一，尤其是当低温暴露长期反复进行时。

This study, we will link to in the show note captions is but one study of several other studies showing that deliberate cold exposure can increase immune system markers, especially when deliberate cold exposure is done repeatedly over time.

因此，在这种情况下，是每周三次，持续六周。

So in this case, three times a week over a period of six weeks.

但我要强调的是，这些效应并不十分显著。

But again, I want to highlight these aren't highly significant effects.

这些只是免疫细胞和免疫标志物数量呈上升趋势的迹象。

These are trends in the direction of increased numbers of immune cells and immune markers.

然而，我们无法知道这些趋势如何转化为对特定病毒（如感冒病毒或流感病毒）或其他病毒或细菌的实际抵抗力。

Now what's impossible to know is how those trends translate to actual resistance to specific concentrations of say cold virus or flu virus or any other virus or bacteria.

这会很棒，但在刻意冷暴露的背景下，这项研究很难开展。

That would be great, but that's a very difficult study to do, especially in the context of deliberate cold exposure as well.

现在，我们都可以从科学角度来思考：刻意冷暴露是如何增强免疫系统功能的？

Now, we can all be scientists about this and say, what is it about deliberate cold exposure that would increase immune system function?

我们可以肯定地说，肾上腺素和去甲肾上腺素在冷水暴露以及刻意过度通气时，会在大脑和身体中释放。

And there we can confidently say the molecules epinephrine and norepinephrine, are released in both brain and body in response to cold water exposure, as well as things like deliberate hyperventilation.

去甲肾上腺素和肾上腺素释放到大脑和身体中，已知会对免疫系统产生多种影响。

The release of norepinephrine and epinephrine into the brain and body is known to have a number of different effects related to the immune system.

它至少在短期内和长期内具有促进免疫的作用，也就是说，去甲肾上腺素和肾上腺素——请原谅，它们只是去甲肾上腺素和肾上腺素的不同名称，我之所以交替使用，是为了避免你看到‘去甲肾上腺素’或‘去甲肾上腺素’时感到困惑，其实它们是一回事。

It can be pro immune, at least in the short term, and in the long term, meaning if noradrenaline and adrenaline, again, are just different names for norepinephrine and epinephrine, I'm sorry, those are the same thing, but that's why I use them interchangeably so that you don't get confused if you see noradrenaline or norepinephrine, that's the same thing.

你听到‘肾上腺素’或‘肾上腺素’，也是同一个东西。

You hear epinephrine or adrenaline, same thing.

刻意冷暴露或刻意过度通气会增加这些分子——去甲肾上腺素和肾上腺素，它们的升高具有促免疫作用。

Deliberate cold exposure or deliberate hyperventilation will increase those molecules, norepinephrine and epinephrine, and their increase is pro immune.

它能触发免疫细胞和免疫分子的激活，从而增强你对某些类型感染的抵抗力。

It can trigger the activation of immune cells and immune molecules that can make you more resistant to certain forms of infection.

然而，如果去甲肾上腺素和肾上腺素长期处于高水平，尤其是傍晚时分反复多次升高，可能会导致免疫细胞的数量和对抗感染的效率下降。

However, if norepinephrine and epinephrine are elevated chronically, and especially if they are elevated late in the day, repeatedly over many, many days, that can cause reductions in the number and efficiency of immune cells in combating infections.

因此，在这种背景下，是否因受寒而生病，更应关注的是你体内肾上腺素或去甲肾上腺素激增时发生了什么。

So getting cold in this context of whether or not you can get sick from it really be considered more as what happens when you spike your adrenaline or norepinephrine.

还有另一项研究值得参考，那就是发表在《美国国家科学院院刊》上的一项著名研究，探讨了所谓的温·霍夫呼吸法，但其实这本质上就是周期性过度通气。

And there's one other study that we can look to, which is now really a famous study published in Proceedings of the National Academy of Sciences, looking at so called Wim Hof breathing, but really that just translates to cyclic hyperventilation.

这种做法是通过鼻子吸气，通过嘴巴呼气，重复约25次。

So this is inhaling through the nose, exhaling through the mouth repeatedly 25 times or so.

如果你这样做，会感觉身体很暖和，这与血管扩张有关，也与去甲肾上腺素和肾上腺素的释放有关。

If you do that, you notice you feel quite warm, has to do with some things related to vasodilation, has some things to do with release of norepinephrine and epinephrine.

我们已知，这种刻意的过度通气模式，就像刻意的寒冷暴露一样，会向你的大脑和身体释放去甲肾上腺素和肾上腺素。

We know that pattern of deliberate hyperventilation, much like deliberate cold exposure, deploys or releases noradrenaline and adrenaline into your brain and body.

根据一项名为《人类自主激活交感神经系统并减弱天然免疫反应》的研究，我们清楚地看到，如果给受试者注射E.

And we know from this study entitled Voluntary Activation of the Sympathetic Nervous System and Attenuation of the Native Immune Response in Humans showed really nicely, think, that if people are injected with E.

大肠杆菌，也就是通过内毒素注射，受试者会严重生病，出现类似流感的症状，比如呕吐、腹泻、发烧等。

Coli, right, a bacteria, they did this through endotoxin injections, people got really sick, they'd get, you know, like they had the flu, they vomit, diarrhea, get a fever, etcetera.

然而，如果他们在接受内毒素感染前进行了我刚才提到的那种呼吸方式，他们就能有效减轻与内毒素感染相关的许多症状。

However, if they did the sorts of breathing that I talked about just a moment ago, prior to that, they were able to ward off a lot of the symptoms associated with the endotoxin infection.

你可能会说，哇，他们的免疫系统被激活了，因此成功抵御了感染。

And you would say, okay, wow, their immune system just fired up and they were able to fight it off.

但实际情况比这更复杂。

But it's trickier than that actually.

真正发生的是，循环性过度通气所释放的肾上腺素和去甲肾上腺素——这种呼吸方式也被称为温霍呼吸或腾莫呼吸等——实际上以某种方式抑制了免疫系统的某些部分，从而帮助人们避免了发烧、恶心等症状。

What happened was the release of epinephrine and norepinephrine from cyclic hyperventilation, which is really what really is, cyclic hyperventilation, also called Wim Hof breathing, also called Tummo breathing, etcetera, that actually had a suppressive action on certain arms of the immune system in a way that allowed people to avoid symptomology such as fever, nausea, etcetera.

我们可以推测，如果在细菌感染或病毒暴露前进行有意识的寒冷暴露，也会产生同样的效果。

And we would imagine the same thing would occur with deliberate cold exposure done prior to bacterial infection or viral exposure.

所以如果你觉得我同时在说两件事，那没错，我确实如此。

So if you're sensing that I'm saying two things at once, I am.

我说的是，有意识的寒冷暴露和循环性过度通气都能促使肾上腺素和去甲肾上腺素等分子释放，如果反复进行，可以增强免疫系统功能。

I'm saying deliberate cold exposure and cyclic hyperventilation can both cause deployment of molecules such as epinephrine and norepinephrine that lead to enhanced immune system function if done repeatedly.

同时我也在说，过量增加去甲肾上腺素和肾上腺素反而会抑制你的免疫系统。

I'm also saying that increasing norepinephrine and epinephrine too much can suppress your immune system.

在这项研究中，也就是我刚才提到的《美国国家科学院院刊》研究，免疫反应的这种抑制实际上是人们避免出现症状的原因之一，但他们仍然被注射了内毒素。

In this study, the PNAS study that I mentioned a moment ago, that suppression of the immune response was actually one of the reasons people avoided symptomology, but they were still injected with endotoxins.

他们只是没有通过发烧来对抗内毒素。

They just weren't fighting off the endotoxin with fever.

记住，发烧是身体对抗感染的一种适应机制，其作用本质上是通过升温来杀死病原体。

Remember, fever is an adaptation to fight infection, it's designed essentially to heat up the infection and kill it.

那么，我们能从中学到什么呢？

So what are we to take away from this?

以下是我认为的关键要点。

Here are what I think are the key takeaways.

第一，如果你感觉良好甚至很棒，可以进行刻意的冷暴露，或许不必太担心之后依靠身体自身的代谢和产热能力来回暖。

One, if you are feeling good to great, do your deliberate cold exposure and perhaps don't worry so much about using your body's natural metabolism and thermogenic abilities to heat back up afterwards.

但我并不建议任何人，在刻意冷暴露后，让自己长时间处于寒冷状态超过十到十五分钟，或者最多半小时，对吧？

But I don't suggest anyone ever allow themselves to stay really cold after deliberate cold exposure for more than ten, fifteen minutes, or maybe half an hour, right?

赶紧穿好衣服或裹上保暖衣物。

Get bundled back up or put on clothes.

如果天气晴朗温暖，就到阳光下活动一下，让自己暖和起来。

If it's a nice hot sunny day, get out in the sun and warm up.

再次提醒，不同人、不同地点的温度和条件都会有所不同。

Again, temperatures and conditions will vary for different people, locations, etcetera.

如果你感觉不太好，有点疲惫，但仍然想进行刻意的冷暴露，那就做吧，但之后一定要好好保暖。

If you are not feeling great, you're feeling a little run down and you really want to do your deliberate cold exposure, do it, but then warm up really well afterwards.

之后甚至可以喝些热茶或其他热饮。

Maybe even drink some hot tea or other fluid afterwards as well.

如果你感觉不舒服，身体乏力，尽管你读到过关于刻意冷暴露或循环性过度通气有助于激活免疫分子或增加免疫细胞数量的说法，但在这种状态下，应避免任何压力或挑战性活动，无论是寒冷、高温还是运动挑战，因为当你疲惫时，真正该做的是减缓血液循环，可能适当散散步（前提是没躺在床上严重呕吐等），轻微活动有助于促进血液流动。

And if you are not feeling good, you're feeling malaise, you're feeling run down, despite what you read about deliberate cold exposure or cyclic hyperventilation, allowing for the deployment of immune molecules or increasing the number of immune cells that you're making, avoid anything that's stressful or challenging, whether or not it's a cold challenge, a heat challenge, or an exercise challenge when you're feeling run down, because under those conditions, what you really want to do is slow your circulation down, probably find to take little walks or something provided you're not doubled over in bed and vomiting and things like that, a little bit of movement, probably good to circulate your blood.

但总的来说，生病时要休息、不要勉强自己，这确实是很好的建议，因为你要让身体的所有资源都用于对抗感染。

But in general, the advice that you get to rest when you're sick and not push yourself, that's really good advice because you want all of your body's resources to be devoted to getting over that infection.

如果你对生病行为和对抗感染的行为模式感兴趣，可以看看我关于免疫系统的那一期节目。

And if you're interested in sickness and sickness behavior and the sorts of behaviors that can combat infection, check out the episode I did on the immune system.

我们会在节目笔记中提供链接，因为它讲述了当我们感染病毒或细菌时，大脑中会激活一系列神经回路，促使我们蜷缩成胎儿姿势、减少活动、低头垂目、身体萎靡。

We'll link to it in the show note captions because it talks about how when we have a viral or bacterial infection, a whole set of brain circuits get activated that kind of encourage us to be more in the fetal position, to move less, to be eyes down, to kind of slump down.

这并非巧合，而是因为这些所谓的疾病回路被激活了，它们的设计初衷是为了帮助你自我康复。

That's not a coincidence, that's because of the activation of these so called sickness circuits that are really designed to help you heal yourself.

所以，我先道歉，但孩子们是怎么说的？

So I both apologize and what do the kids say?

抱歉，但我不道歉，因为这里给出的答案有些微妙，而网上很多信息都说：‘寒冷能增强你的免疫系统。’

Sorry, not sorry, don't apologize for the somewhat nuanced answer here because a lot of information out there says, Oh, you know, cold boosts your immune system.

是的，在某些情况下确实如此，但在其他情况下，它也可能削弱你的免疫系统，限制你对抗感染的能力。

And yeah, that's true, under certain conditions, it can also deplete your immune system and limit your ability to fight off infections under other conditions.

关于这一点，最后我想说的是，我非常推崇在不需要用嘴呼吸时，尽量使用鼻腔呼吸。

And perhaps the last thing to say about this is that I am a big believer in using nasal breathing whenever you don't have to breathe through your mouth.

所以，如果你在剧烈运动，当然可以张嘴呼吸。

So if you're exercising hard, all means breathe through your mouth.

如果你在练习武术，需要张嘴呼吸，那就照做吧。

If you're doing martial arts and it requires that you breathe through your mouth, go ahead and do that.

但如果你在进行二区有氧运动、低强度有氧运动，或者只是散步，越来越多的数据表明，用鼻子呼吸比用嘴呼吸更好。

But if you're doing say zone two cardio, low level cardio, or you're just walking along, it's very clear based on a growing amount of data that being a nasal breather is better than being a mouth breather.

这背后有多个原因。

And there are a number of different reasons for that.

我们在播客和其他地方讨论过，其中一个额外的原因是，感染的主要入口是口腔。

We've talked about it on the podcast and elsewhere, but one of the additional reasons is a main site of entry for infections is through the mouth.

所以，除非你需要说话，否则请闭上嘴。

So keep that mouth shut unless you need to talk.

感谢您参与本场问答环节的开始部分。

Thank you for joining for the beginning of this Ask Me Anything episode.

要收听完整 episode，以及未来所有问答环节的完整内容，同时获取这些问答环节和 Huberman Lab 播客标准频道的文本稿，以及独家发布的高级工具，请访问 hubermanlab.com/premium。

To hear the full episode and to hear future episodes of these Ask Me Anything sessions plus to receive transcripts of them and transcripts of the Huberman Lab Podcast Standard Channel and premium tools not released anywhere else, please go to hubermanlab.com/premium.

只是为了提醒大家我们推出 Huberman Lab 播客高级频道的初衷，其实有两个原因。

Just to remind you why we launched the Huberman Lab Podcast Premium channel, it's really twofold.

首先，是为了支持标准的 Huberman Lab 播客频道，该频道当然仍会每周一完整发布。

First of all, it's to raise support for the standard Huberman Lab Podcast channel, which of course will still be continued to be released every Monday in full length.

我们不会改变标准 Huberman Lab 播客的任何形式或内容，并且用这些收入资助针对人类的研究——不是动物模型，而是真正的人类研究，我想我们都同意，人类才是我们最感兴趣的物种。

We are not going to change the format or anything about the Standard Huberman Lab Podcast and to fund research, in particular research done on human beings, so not animal models, but on human beings, which I think we all agree is a species that we are most interested in.

我们将专门资助旨在进一步开发心理健康、身体健康和表现提升方案的研究。

And we are going to specifically fund research that is aimed toward developing further protocols for mental health, physical health, and performance.

这些方案将通过所有渠道分发，不仅限于付费频道，还包括Huberman Lab播客和其他媒体渠道。

And those protocols will be distributed through all channels, not just the premium channel, but through all channels, Huberman Lab Podcasts and other media channels.

因此，我们的目标是深入解答你们最关心的问题，并让你们有机会支持那些能够提供这些答案的研究。

So the idea here is to give you information to your burning questions in-depth and allow you the opportunity to support the kind of research that provides those kinds of answers in the first place.

现在，付费频道一个特别令人兴奋的特色是，Tiny基金会已慷慨承诺对通过付费频道筹集的所有研究资金进行一比一匹配。

Now, an especially exciting feature of the premium channel is that the Tiny Foundation has generously offered to do a dollar for dollar match on all funds raised for research through the premium channel.

这使他们能够有效放大通过付费频道流入的资金，进一步支持心理健康、身体健康和表现提升相关的科学研究与工具开发。

So this is a terrific way that they're going to amplify whatever funds come in through the premium channel to further support research for science and science related tools for mental health, physical health, and performance.

如果你想订阅Huberman Lab付费频道，每月费用为10美元，或者一次性支付100美元即可获得全年访问权限。

If you'd like to sign up for the Huberton Lab premium channel, again, there's a cost of $10 per month, or you can pay $100 upfront for the entire year.

这将让你可以访问所有AMA内容。

That will give you access to all the AMAs.

你可以提出问题，并获得针对你问题的解答。

You can ask questions and get answers to your questions.

当然，你还会得到其他所有人提问的答案。

And you'll of course get answers to all the questions that other people ask as well.

此外，还会有一些独家内容，比如AMA的文本记录，以及在其他地方找不到的Huberman Lab播客集的各类文本记录和方案。

There will also be some premium content such as transcripts of the AMAs and various transcripts and protocols of Huberman Lab Podcast episodes not found elsewhere.

而且，你的支持将直接用于心理健康、身体健康和表现力方面的研究。

And again, you'll be supporting research for mental health, physical health, and performance.

你可以通过访问 hubermanlab.com/premium 来订阅高级频道。

You can sign up for the premium channel by going to hubermanlab.com/premium.

再次提醒，网址是 hubermanlab.com/premium。

Again, that's hubermanlab.com/premium.

一如既往，感谢你对科学的关注。

And as always, thank you for your interest in science.